russian twist form

[karky]

Ive done this exersice before on a swiss ball, some time ago. now im want to start doing a version of them on the decline bench. And i wanted to research form. When you're on the decline bench you're feet are fixed. Are you suppose to move you're hips on this exersice, or do they, along with the rest of the lower body stay totally still allowing the rotation just to be in the midsection?

I found one video at youtube: http://www.youtube.com/watch?v=Q11Uj_MpgP0
but i have had some bad experiences with looking for form advice there before, though it seems that video was with a pro, but i just wanted to check here with the people i trust

[Blackjack]

Most of the demos I've seen state to keep the lower body out of the movement and only rotate at the mid-section. Like most other movements, it's tough to do correctly.

Hope that helps.

[Lisa~]

karky, that's an excellent video of the decline russian twist. The movement should be lumbar stabilization and thoracic rotation. Watch him again. He barely moves at his waist but has a lot of movement in his upper back. Look where he holds the med ball. It's high, not in front of his belly button. The lumbar spine should stay neutral to slightly flexed, maintaining an isometric contraction that limits motion near the waistline.

This is a tough movement when it's done correctly. Lots of respected trainers are now recommending against this type of twisting movement because of the potential to get rotation out of the lumbar spine. Proceed with caution.

[karky]

thanks for the warning lisa! I could get someone to take a short video of me doing a coupple of reps, i could post it up here for critique.
I did a few reps today, just tried a bit. my lowerback definately was not moving, but i could maybe do an even better job at making it more the upper back. Im experimenting a big here at home just on the floor. seems as if you "lead" with the arms, it becomes easier to not move the waist as much.

anyways, for the video, what angle would be best for you to give the best critique?

[Natalia]

I've been looking for a good vid demo of the Russian Twist. This one looks like the guy's is really working his mid section. I was ready to go try it out, but after what Lisa~ said I am not so sure....

[Mon]

Karky - Other good rotational exercises...

There are better exercises out there like cable push pull, high/low chops, full contact twist, etc. I heard some negative things about the Russian Twist. Like Lisa said, a lot of trainers are now recommending getting rid of the russian twist and replace it with other rotational exercises.

[StuWard]

It's a good exercise but you shouldn't feel it in the lower back. If you do, reset and try again.

[Mon]

When I used to do russian twists, I always felt mine in the obliques.